Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Happy Birthday to Beth B.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Russian Swing
10 Banded Press
Metcon
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Extra Credit
Metcon (No Measure)
5×10 Barbell Curls
100 Ab Mat Sit-ups
5×15 Push-ups